Exercise Library

TRX ® Assisted Cross-over Lunge with Arm Raise

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor point. Hold the handles shoulder width or wider and slightly above or at shoulder-height. Your feet are together. Brace your torso by engaging your core and abdominal muscles.

Step 2

Downward Phase: Inhale and slowly step with your right leg across your body to the left. Use the TRX to help you maintain balance. Keep your weight over your heels, both feet facing forward. As you step, begin to raise both hands to an overhead position. Keep the abdominals engaged and the shoulder blades pulling down your back to prevent excessive arching in your low back.

Step 3

Plant the right foot firmly on the floor, shifting your weight toward your right foot. Bend at the hips and push them back. Continue shifting your weight over the right foot until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Your weight is distributed through your heel. The heel of your back foot may lift off the ground as you load into your right foot. Your arms should be in a wide, overhead position.

Step 4

Upward Phase: Exhale and push off firmly with your right leg. Using the TRX for assistance, return your body to the starting position. Repeat the movement to the opposite side.Using the TRX as an assistance device reduces the load placed upon many joints. While this certainly can promote additional range of movement, it does require additional attention to proper form.